Can runners benefit on timing water consumption for optimum health?

They say drinking water is a simple and effective way to improve your health and productivity. Runners and non-runners surely can benefit from these simple practices in a lot of different ways.

Experts say our bodies are made up of 70% water. It’s obvious that we need to drink enough water in order to achieve and maintain optimum health.

We know that already  — but do you remember the reasons why?

Timing Water Consumption For Optimum Health Revealed

Hydration is key for good health, but did you know that timing your consumption of water can be equally as important?

I have no clue. What I know is drink 6 to 8 glasses of water everyday. More if you are physically active – just like a marathon runner like me.

Numerous scientific studies have shown that drinking water at certain times of the day can optimize the health benefits. The video above (watch it if you haven’t done so…) explains when to drink your water for optimal benefits.

Here’s the short but vital list the experts recommend;

1. Drink 2 full glasses of water when you wake up in the morning in order to activates your internal organs.
2. Drink a glass of water 30 minutes before a meal to get help for digestion.
3. Drink a glass of water before a shower to help lower blood pressure
4. And, another glass before bed to help reduce the risk of stroke and heart attacks.

Timing water consumption for optimum health is everything!

Start this doable habit and share this simple technique to others…

“What You Don’t Measure You Can’t Improve”? I hear this a lot in the board rooms and production meetings.

Guess what – it applies to running specially when training.

A running journal is one tool that comes to the forefront when training is being talked about.

The most effective way to know how you are progressing with your training is by maintaining your own running journal. It will take into account all the details of your running training, your previous runs against the current runs; and as a result you will have an idea of where you started, how you are improving as well as what else you can do to improve your results and reach your goals.

Training Journal – The Basics

Your journal doesn’t have to be fancy or complicated. You can simply jot down notes about your daily runs.

Tracking your development as well as your past errors will teach you how to move on to the next level and help you achieve new milestones. Creating a personal tracker or journal about your training doesn’t have to be very complicated or elaborately written. You can simply jot down notes or bullet points about the distance you have traveled as well as the time that you have achieved while running every day of your training program.

If you want your journal to have a more personal touch, then make it more detailed adding on other stories about your training. You could describe the exact time and distances that you ran each day with the route or itinerary that you ran. You can also match them with your emotions for the time being that you were running.

Training Journal – A Personal Choice

Keeping a personal journal of all your runs is a great thing to do. You can include some of your thoughts at that time that you were running or the way you felt at that moment, so you could identify which factors greatly helped you improve a particular run, or which ones dramatically pulled your performance down. Make it as simple as possible and make it a habit

After you have been keeping your journal for a while you will be able to compare previous runs to present runs so that you can see where you need to improve.

You’ve heard it mentioned before – fish a protein source for runners. Indeed, it is one important component of a runner’s diet.”

You have got to feed those muscles. Protein helps in recovery specially when you’re on training, and you need a lot of these proteins fast.

Let’s throw some fish in your diet? It is recommended that you eat 2 servings of fish a week. That said how about trying this recipe I baked not to long ago…

BTW, I found a video on marathon runner, Ms. Shalane Flanagan. She mentioned that she’s got fish on her diet. Watch it here http://youtu.be/eLy9InwYUfg

Fish A Protein Source For Runners – The Recipe

Anyway here’s the recipe, I would suggest you watch the video first (if you haven’t done so) and comeback here;

Ingredients:

½ cup each of Carrots, Ginger (optional), Garlic (optional), Red and/or green pepper and Celery

Salt and Pepper to taste

1 tablespoon Olive oil

3 oz. White fish (any fish will do- I used sole)

Lemon wedges

Preparation:

Preheat oven for 350 degrees F.(400 F works too)

Cut vegetables into thin strips about 2-3 inches long.

Press and chop garlic (if you’re adding some).

Cut heavy duty aluminum foil enough for 2 fish fillet. Spread (lightly) some of the olive oil.

Put fish on it, then add vegetable strips. Lemon can be added before baking or served with fish later. Add your optional ginger or garlic on plus salt and pepper to taste. Sprinkle a bit more olive oil.

Completely wrap and seal fish by closing the aluminum foil making sure there is no opening on any of the sides.

On a baking sheet depending on how many you are preparing, line them up side by side.

Put it in the preheated oven and bake for 10 minutes.

Remove from oven, then unwrap. Use care when opening packets to avoid steam.

That’s all there is to it. Enjoy a quick and easy, delicious meal. That is your fish a protein source for runners in less than 15 minutes.

Pass it on to fellow runners…will you?

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4 Basic Running Shoes Care Tips

A pair of running shoes should be treated as sport equipment rather than an ordinary walking shoes or an apparel of fashion. And there are many good and practical reasons as to why you should keep your running shoes clean. If you are not certain on how to clean running shoes without causing damage, here are 4 basic running shoes care tips to help you out.

Care Tip #1: If your running shoes already have a yellowish lattice and you cannot whiten them; you can use a mild bleach or detergent on the lattice. This should get your shoes as white as possible.

Care Tip #2: After finishing from a wet run, immediately remove your shoes for running and fill them up with crumpled newspaper rolled into balls. Doing this will guarantee keeping your shoes in tip-top shape, not to mention drawing the moisture or wetness away from those wet and sloppy running shoes.

However, if the mud gets inside the shoe, or in the mesh, it will get dirty and can cause a smell. Mud does not usually break in the shoe fabric. If it does, then it will never seep down the shoe mesh.

Care Tip #3: The easiest method to clean your running shoes is to dry out the mud and then brush them off. If there are still smudges left, and the shoe looks dirty, then wash them using your hands, an old toothbrush or a scrub, and a mild detergent.

Odor Treatment: Basic Running Shoes Care Tips

Care Tip #4: Smelly running shoes are a common consequence of moldy fungi and bacterial growth living between your toes, caused by the sweat and dirt particles in your shoes. These dirt particles thrive in moist and warm environment and thus during summer is normally perfect for smelly feet.

Smelly feet is a common harm to your shoes, but you can greatly decrease the risks by letting it breathe your shoes and letting them dry after you use them, or using particular anti-fungal powders or foot sprays.

You should also consider that your running shoes have a specific life expectancy, and if you pick too strong a cleaning method, your shoe would not last any longer. Conversely, keeping your running shoes smudged with dirt can contribute to the development of wear, tear and smell.

Keep those shoes clean and remember these basic running shoes care tips.

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No Pets While Running

I get a lot of different opinions about pets while running…

Pets are meant to be walked, they are not meant to be running companions especially when it is a race or a fun run event. It is in fact discouraged by event organizers to bring along your dogs to races, because chances are if they are not leashed properly, they would block the way of the other runners and might even give them a trip or two.

What do you think?

Well personally, there’s a proper place to run with your dog. ‘Got a video below that explains why…

Thanks to Ms Nancy Howard and her article at : http://www.sparkpeople.com/

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On this beautiful day in Boston where runners from all over the world celebrate personal achievements and personal best – an unfortunate tragedy struck twice.

A bomb exploded about 4:09:00 from the starting time. A few seconds after that there was another explosion that really made the final line venue chaotic.

Our thoughts and prayer goes to those who were affected by this tragedy… We thank the first responders, law enforcement from both local and federal levels, firefighters and volunteers, etc. even ordinary folks for doing their part in helping the victims and making sure everybody that needed any kind of help gets the attention needed.

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Protein Recovery Drink For Runners – 2 Articles for You

This week I was online in search for great posts on protein recovery drink for runners and found two (2) to share…

But before that, watch my Protein Recovery Drink For Runners Video

What do you think of my video?

Now let me share what I’ve found.

First is this:

If you run long distances, recovery drinks are an essential component of your post-workout routine. They supply what your body needs — carbohydrates, protein, electrolytes and hydrating fluids. For shorter distances and shorter runs — six miles or less and 60 minutes or less — a sports drink or lots of water might be all you need. However, if you are an endurance runner, there are better options. The best of all, current research suggests, might be one of your favorite child…Read Full Article here…

Protein Recovery Drink For Runners: Training And Recovery Needs

Alright, we all know that recovery is vital. So when to we need the recovery process. What is needed and how much. These are some questions that the next article is all about…

The amount of protein a person needs when they are not training is .8 grams (g) per kilogram (kg) of body weight. Protein requirements increase when you are doing endurance or resistance training.

For muscle recovery during endurance training, 1.2 to 1.7 g of protein per kg of body weight is optimal. If you fail to consume enough protein when training hard, your body will break down muscle to fuel your body on training runs. The goal with running is to build and maintain lean muscle mass, not break it down for fuel.

To help you along, you can use these formulas to determine how much protein you per…

Read Full Article here…

Here’s an interesting infographics on how to choose what kind of protein powder is right for you.

I used two kinds of protein powder on my recovery drink and you can get theme here: 1. is a regular protein and the other 2. is whey protein in chocolate flavor…

I got my mix and…some experts take on protein recovery drink for runners.

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Runners, here’s 12 more reasons to eat your fruits daily. If you are able to, I commend you for it. If not there’s hope…help is only a click away. Fruit supplements are plenty online and this one works for me, it may work and help you too.

Now, lets review what we’ve been told many times before about the benefits of eating your fruits daily. I just did it in a video format above to have little visuals and music to give it new life.

WHY Eat Your Fruits Daily

Hopefully it’ll remind us all of the benefits…that the doctor and mom tell us at childhood and when growing up. The list is not in any particular order of importance;

1. peaches are rich in potassium, fluoride and iron
2. apples help your body develop resistance against infections
3. watermelons help control your heart rate
4. oranges help maintain great skin and vision
5. strawberries can help fight cancer and aging
6. bananas are great for athletes because they give you energy
7. mangoes protect against different kinds of cancer
8. kiwi increase bone mass
9. blueberries protect your heart
10. pineapple helps fight arthritis
11. cherries help calm your nervous system
12. grapes relax your blood vessels

There you go, 12 more reasons to eat your fruits daily. Share this to others…

If you are unable to eat your fruits daily as much as you wanted to, there are options. Get yourself fruit juices from your local farmers market or your regular grocery store. Or, buy your fruit (and vegetable) supplement Click Here 

Watch our video (again) click here.

Don’t forget to eat your fruits daily. Take care of your health.

This may surprise a lot of you but, you may add 2 post recovery nutrition source for runners, and they are yogurt and cilantro – that’s according to my dentist.

No we’re not to eat and mix them together. Anyway, I was informed that they do have big impact in recovery after long runs, specially when taken in (separately) days following long runs like marathons.

I was really surprised to know about it!

Dentist Recommended: 2 Post Recovery Nutrition Source For Runners

I had an appointment with my dentist a few days after running the Los Angeles marathon a couple of years back. I started having minor canker sores and he noticed it right away.

He knows I’m a marathon runner and he told me that this is a pretty common effect after prolonged runs. And he made mention that the immune system is very weak and depleted with its power sources after a marathon.

According to him, “Recovery is very important and 2 post recovery nutrition source for runners were yogurt and cilantro”. Both sources he suggested, will help rebuild the immune system fast.

He made sure that the type of yogurt to eat should be those with live cultures…

Cilantro on the other hand can be mixed with most dishes and salads or taken in with a soup. He said eat a lot of it.

I forgot to mention that the dentist was a pure vegetarian so my question about the cilantro deal went out the door right away.

How about you, do you have any post recovery nutrition source for runners that you know? I’m talking about strange, unusual or those that you’ve never heard before, besides your normal bars and drinks and other stuff…

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I didn’t know tennis is one of the top ten cross training work out for distance runners. Do you?

Anyway, I got started when one of my clients in webdesigns wanted to trade services for tennis instructions. I wasn’t running much lately due to injury on my right knee, so i figured to pick up the racket instead.

An article mentioned, if you have been performing running drills and plyometrics you have probably been doing a lot of exercises that use quick and powerful changes in direction. Those types of exercises will improve your agility, muscle elasticity and power. They also improve your injury resistance by increasing the strength of your lower leg muscles. Quick and powerful changes in direction combined with quick sprints. That sounds a lot like a typical tennis game. Those short, high intensity burst of speed and quick direction changes makes tennis and other racquet sports a good choice for distance running cross training. Read the article on cross training…

Ten Cross Training Work Out For Distance Runners – The List

So tennis is one and the rest are the following:

• Strength Training
• Cycling
• Cross Country Skiing
• Basketball
• Stair Climbing
• Deep Water Running
• Rollerblading
• Walking
• Swimming

14 Sleeping Tips More Marathon Runners

I found an article on how to sleep better for during marathon training and did a video for you. It’s called 14 Sleeping Tips For Marathon Runners.

But before that, I’d like to share what the author has to say:

There is a direct connection between the amount and quality of sleep during your marathon training schedule and the performance on the road or track. Most runners need to learn how to sleep better during their marathon training program in order to improve their marathon running results…

Sleeping Well Can Reduce Sports Injuries

The muscles are being built by the body during the night, the growth hormone is released while we are asleep. The long runs and strict marathon running plans all focus on the heart and lungs, the stretches focus on the flexibility of the muscles, but the real improvement and growth is happening at night.

So part of the marathon training program should be focused on the sleeping schedule and to make sure you get enough sleep. You need to try and sleep between 7-8 hours of sleep daily…Read Full Article

There you go…sleep well, train well, finish well…

Make sure to share, 14 Sleeping Tips For Marathon runners for you to fellow runners out there will you?

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Attention: Soda Soft drinks Does Not Hydrate Your Body

This I have to share with you…

I like my soda and I hated the this article when I read it the first time…

“If you look at any soda label you will note many have phosphoric acid at approximately, 2.8 pH (very acidic) a soda triggers a massive emergency calcium (alkaline) flush to balance the acid. The body is safe at 7.3 pH to 7.4 pH, which means you are putting something into your body that is hundred of thousands of times more acidic that your body is! Diseases flourish in an acidic environment. Soft Drinks and other acidic food deposit acid waste in the body which accumulates over time in the joints and around the organs. For example, the Body pH of cancer or arthritis patients are always low. The sicker the person, the lower the Body pH. Don’t ever use Soft Drink when you are sick with a cold, flu or something worse. It will only make it that much harder for your body to fight the illness.“ READ Full article here

Now I read this article after listening to a nurse practitioner talk about drinking your soda, coffee or tea one hour before and after any meal NOT with your meal. Her main reasoning was, “soda destroys the vitamins and minerals it contains”

Is it a coincidence, maybe? You be the judge.

Once in a while I drink soda but not as much like I used to. I try to stay away from this drink specially when training for marathons. I switch to other recovery drinks to optimum performance.

Soda soft drink does not hydrate your body and it destroys the vitamins and minerals as well?

‘Something to think about.

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Have you done running with the dog lately?

NO, not me. I do have a dog but she doesn’t do (long) runs. I can get her to walk and do short runs but not those long runs ever…

I envy those runners with their dogs running side by side at full stride.

To me that’s a thing of beauty. I see this all the time when doing my five mile loop in the park. What’s even better is those group runs where there’s a pack.

One morning, I happen to see a relatively big dog and 3 little ones just having fun doing their thing on the run..

Running With The Dog – Is All Good

Good for the dog and for sure it’s a good workout for the runner. And for a person who loves dog, it’s makes my runs a little bit more interesting just looking at both the runner and the “man’s best friend”

I love dogs and would love running with the dog(s). Hopefully I can get my running dog buddy in the future.

Running with the dog is all good, By the way what is a good running dog?

Dessert For Runners, Call It Sweet Rewards!

I don’t know about you but the more miles I do run the craving for sweets goes to the roof after…

You see a 12-mile run can burn more than 1,500 calories. So it’s best that after your next long run to refuel right.

How about a healthy meal and then satisfy your craving for dessert with a little trick-or-treat. However, better watch those calories, aim to keep it between 250 and 450 calories.

There are plenty to chose from. I fro one mix it up with fruits and cup cakes. I don’t know about you but cup cakes are my weakness…

Homemade Dessert For Runners

And talking about cupcakes, today I will be eating a number of these – and get away with it!

Yeah, I did ONLY a 5 miler today, but it’s my kids’ birthday and the kitchen is already smelling so good from these homemade dessert for runners (that’s what I call ‘em) as I got home from an early morning run.

I don’t really count the calories. I figured 2 or 3 of these sweet rewards will be burned fast anyway. Plus, with homemade cupcakes we (at least in my household) try to keep it as healthy as possible.

Not Your Kitchen’s Dessert For Runners

Now, if you are not into cooking I have found some interesting desert for runners online and these may well satisfy your sweet tooth and your craving after a run…

If You Like: Chocolate
250 calories: 10 Hershey’s Kisses
450 calories: 1 1/2 bars of Dagoba 73 % dark chocolate

If You Like: Fruit Flavors
250 calories: 12 Starbursts
450 calories: 11 Cherry Twizzlers

OK, there you go, it’s a short list but you got the idea. So next time you finish a long run DO give yourself a treat or two.

Mine is cupcakes, do you have a favorite that we can call a dessert for runners?

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Half Marathon Secrets

I do have half marathon secret you’ve never heard before…or maybe you have.

You’ve probably wondering where I got this crazy idea. I’ll tell you, I got it from reading a book titled, The Power Of Your Subconscious Mind. You’ll probably say that’s even crazier but let me explain.

The great secret possesed by the great men of all ages was their ability to contact and release the powers of their sub-conscious mind. The good news is that you can do the same.

Once you learn how, you can bring into your life more power, more wealth and definitely more health. You can apply these powers for the definite specific purposes and goals you want to accomplish – like finishing a half marathon or full.

Half Marathon Secret You’ve Never Heard Before Exposed

Here it is, work with your sub-conscious mind. That’s right – you’re subconscious mind by;

1. repetition – As you go to sleep at night repeat the word ” Half marathon success,” to yourself slowly and quitely for about five minutes prior to sleep and your subconscious mind will bring half marathon to pass in your experience. Repeat the same words 4-5  times during the day (while awake) as well.
2. faith – I’m assuming you do have a training plan in place. If you don’t, get one online. There are many sources and plans to choose from. Have faith in yourself and just do the plan. Put it into action.
3. expectancy – This is critical, if you expect to have half marathon success, you will have it. Doing #1 and #2  will make #3 even stronger. A good exercise would be to imagine or picture in your mind crossing the finish line with the finishing time you have set and you have faith-in from #2

Let me close by saying, I did this process (or at least very similar to it) before I even read the book. So, I trained for the initial running of the Los Angeles’ Marathon: Dodger Stadium To The (Santa Monica Pier) Sea.

My goal was to finish in 4:30:00. I got me a training plan and did it religiously. Missed a lot of training days but gave it my best. I believe I can because I’m getting stronger everyday as the training goes by. Always thinking of 4:30 and imagining the finish line.

Half Marathon Secret You’ve Never Heard Before Works

Race Day: Mile 22.
I was tired and soaking wet. Mind and body was clashing big time, almost hit the wall and quit. However, I have this 4:30 in mind and 4 miles is all that’s left. So I dug in and started thinking of my training days and expecting to finished on time.

Race Day: Less than half-mile away.
I can see the finish line but my goal of 4:30 time was slipping away. Then a miracle happened. A loud sound from the behind me sounding like Elvis Presley (the king of rock-n-roll) seems to be getting closer every second. I looked and there were 5 impersonators singing on a loud speaker.

Coincedence? Maybe.

Now, what does a tired marathon runner (and almost desperate) has to do? Well, join the fun and run until the finish. I felt like running uphill for the last 4-5 minutes, I don’t know where I got the energy but did it.

Race Day. Crossing the Finish Line
My runner’s watch reads 4:29:58 but that is not official. I got home and checked the result and the final time was 4:29:59 – I did it one second faster than my goal.

Coincidence? Maybe.

What I do know and believed was the power of the subconscious mind works. Now it’s your turn to try the half marathon secret you’ve never heard before.

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